Fall back into workouts without falling apart

Fall back into workouts without falling apart September 7, 2004

Press-Enterprise

Prevention For Life : Fall back into workouts without falling apart

“New and returning people are encouraged to take it slow. Whether we’re 40, 50 or older, we all like to think we can boost our heart rates and fling ourselves around the same way we did in our 20s. But time always takes its toll on the body,” said Riverside personal trainer, Karla Adams. “Muscles, tendons, joints, backs and bones can’t take quite the same stresses that we put on them in our youth,” said Adams, a competitive distance runner. “Most people not used to exercising who just tear it up for a week may wind up spending the next two weeks recovering,” she said in a phone interview. “Injury from overdoing it is the No. 1 reason people quit after four to six months.” “So it’s crucial to tailor a balanced aerobics program that matches each person’s lifestyle,” said Lucinda Eggert, former walking coach for the Loma Linda Lopers. “The most important thing is that it’s fun,” Eggert said. Here are some exercise guidelines from Adams, Eggert and Christine Timms, the Lopers’ current walking coordinator: Don’t harm your body. Adams agrees with Charley Goldman, legendary trainer of heavyweight boxing champ Rocky Marciano. Nearly half a century ago, the trainer told his students to “Learn the difference between a good workout and hurting yourself.” These days, Goldman’s advice applies to athletes of all ages. It contradicts the popular, sometimes destructive, exercise mantra: “No pain, no gain.” If an activity or movement hurts, avoid or alter it. If your feet, ankles or knees ache after jogging on pavement, try something softer – such as beach sand or a dirt trail. Get medical clearance. High-impact
activities like jogging can help prevent bone loss – and even build bone density – as you get older, recent studies have found. Researchers say it’s key to find the highest level of impact that your body can safely tolerate. Your doctor and personal trainer can help in this matter. However, if you’re a senior, overweight, out of shape or have a history of chronic problems with joints, the lower back, hip, knee, ankle or foot, get your physician’s approval before taking up tennis, racquetball, running, kickboxing, jumping jacks and other high-impact activities. Reduce jarring forces. Even older people with osteoporosis and joint problems can safely benefit from low-impact, moderate weight-bearing exercises such as race-walking, intermittent walking/jogging, ballroom dancing, yoga, swimming aerobics and resistance training.
You also can try zero-impact workouts on elliptical machines or cross-trainers that combine the motions of treadmills, stair climbers, ski machines and exercise bikes. “They can simulate the intensity and motion of running and really get the heart rate up,” Adams said. Cross-training by alternating between various exercises can reduce the risk of repetitive strain injuries, help make fitness less boring and keep your body challenged. “Include strength training in the mix,” Eggert advised. “This is so important because we all lose muscle as we age,” she said. Machines, bands, weights or any other activity that makes your muscles pull, push or lift against resistance can help you build and maintain bones and muscles. Hire a trainer. If you’re a beginner, a personal trainer can help you figure out your nutritional and fitness status and set realistic goals. Make sure to choose someone certified, up-to-date about medicine and fitness, and knowledgeable about your age group. You also can join an aerobics class where an instructor can give you tips,
or you can educate yourself by reading fitness books, magazines and Web sites. Build up gradually. Beginners should ease into exercise and be patient about seeing the benefits of a consistent fitness regimen. Starters should have three workouts a week, each lasting 30 to 60 minutes. Likewise, eventually increase the intensity of your workouts. Moderate walking and swimming, for example, will help build stamina and confidence without straining your body during the first phase. Wear comfortable shoes. It’s crucial to protect ankles, shins and feet. You need shoes that cushion and stabilize feet.Adams advises getting fitted at specialized sports stores where employees watch you walk or jog in the footwear. Because feet expand, she suggests getting shoes that are half a size to a full size larger than your feet.

Marissa Heady

“The results of changing my ways has resulted in becoming stronger, with more stamina on climbs, and lasting longer in the saddle than ever before.”

Typically when searching out a personal trainer, or nutritionist the first thing that comes to mind is starting a diet plan, and or workout regime. When I first met with Karla I was already eating fairly well and had a good workout schedule. So what could Karla bring to my goals that I wasn’t already doing?

Well the answer was simple different nutrition, and different workout. With my goal of keeping up with the pack on Saturday and Sunday bike rides, and being able to ride a 100 miles over mountain passes, we needed to make some changes.

I have been a tough client. Questioning Karla, not always liking the schedule or plan she put forth, but I wanted to get better so I listened. The results of changing my ways has resulted in becoming stronger, with more stamina on the climbs, and lasting longer in the saddle than ever before. Thanks Karla for listening to me WHINE, and I still don’t like pop squats. Sometime change is good.

Charollete Mckenzie

“The results of changing my ways has resulted in becoming stronger, with more stamina on climbs, and lasting longer in the saddle than ever before.”

Typically when searching out a personal trainer, or nutritionist the first thing that comes to mind is starting a diet plan, and or workout regime. When I first met with Karla I was already eating fairly well and had a good workout schedule. So what could Karla bring to my goals that I wasn’t already doing?

Well the answer was simple different nutrition, and different workout. With my goal of keeping up with the pack on Saturday and Sunday bike rides, and being able to ride a 100 miles over mountain passes, we needed to make some changes.

I have been a tough client. Questioning Karla, not always liking the schedule or plan she put forth, but I wanted to get better so I listened. The results of changing my ways has resulted in becoming stronger, with more stamina on the climbs, and lasting longer in the saddle than ever before. Thanks Karla for listening to me WHINE, and I still don’t like pop squats. Sometime change is good.

KARLA ADAMS FITNESS PHOTOSHOOTS

Cheryle Watter

“From transformation to Photo Shoot to Competition, and still rockin’ this fitness thing!”

Rocking this Fitness thing! Started in August of 2015, and since then participated in the Robert Reiff Transformation Photo Shoot! Also competed in the Fitness America Show, placing 5th in tall bikini classic.

KARLA ADAMS FITNESS PHOTOSHOOTS

Matt Pim

“The results of changing my ways has resulted in becoming stronger, with more stamina on climbs, and lasting longer in the saddle than ever before.”

Typically when searching out a personal trainer, or nutritionist the first thing that comes to mind is starting a diet plan, and or workout regime. When I first met with Karla I was already eating fairly well and had a good workout schedule. So what could Karla bring to my goals that I wasn’t already doing?

Well the answer was simple different nutrition, and different workout. With my goal of keeping up with the pack on Saturday and Sunday bike rides, and being able to ride a 100 miles over mountain passes, we needed to make some changes.

I have been a tough client. Questioning Karla, not always liking the schedule or plan she put forth, but I wanted to get better so I listened. The results of changing my ways has resulted in becoming stronger, with more stamina on the climbs, and lasting longer in the saddle than ever before. Thanks Karla for listening to me WHINE, and I still don’t like pop squats. Sometime change is good.

Jenny Sherman

“I loved her program and philosophy. Her nutritional counseling and workout regimen is personalized and curtailed for YOUR specific goals.”

Exercise and eating healthy has always been a part of my lifestyle. In the past, my exercise regimen consisted primarily of cardio based routines such as jogging and high and low impact aerobics. I was always afraid of resistance training for fear of “bulking up”. After the birth of my second child, nearly 16 years ago, I was convinced to begin incorporating weight training into my regimen. So for the following years, I continued working out with various trainers, friends, and myself and never fully attained the results I desired. I grew frustrated, and so I began searching the internet for a different “program” for myself and came across Karla Adam’s Website. Her program and testimonials of past and present clients was very appealing to me. I set up an appointment to meet with her the following week and was in the gym ready for my first workout the following Monday!

I loved her program and philosophy. Her nutritional counseling and workout regimen is personalized and curtailed for YOUR specific goals. After I started to see changes and results in the way that I looked and felt, I knew that I could trust her. Six months after I started her program, Karla encouraged me to do a photo shoot. This was something I had never done, and quite frankly, it was just “not me”. I was reluctant, but went ahead and did it regardless of how I felt. I remember the week before the shoot I told Karla, ” I don’t know if I want to do this!” She sat me down and encouraged and reassured me that I would be happy I did it. She was right! I was very excited and pleased with the entire experience and the results that were displayed in the photos! There was a lot of hard work, structure, self discipline and motivation put forth into the entire process. It was such an encouragement to finally reach some of the goals that I had been striving for for quite some time!

My experience here at Karla Adams’ Fitness Corporation has been educating, motivating, and inspiring! I have been very blessed to be able to do what I do and I am so thankful for that! It sure feels good to “feel good”, be healthy, and strive to be the best that you can be! I hope that this is an encouragement for others who are beginning a new journey of healthy living or who are trying to improve their present lifestyle!!

Ken Adams

“I highly recommend Karla Adams Fitness Corporation for anyone who is serious about fitness and is looking for an affordable and fun atmosphere to accomplish their fitness goals“

“I came to Karla Adams in March, 2012 with a big challenge. I was seriously out of shape and needed to trim 30 pounds for an important cycling event and had only 3 months to do it.

Karla got me started on a nutrition and supplement plan that was sensible, workable and really worked! She took the time to explain the details of the plan and the pur

pose of each supplement. It was obvious that she not only knew what she was talking about, but was also very passionate about it. It was also apparent that she walks her talk, as Karla may be the most physically fit person I’ve ever met.

I chose the group training option – something not available at most gyms I’ve used in the past. It provided the personalized training I needed at a price I could afford. The groups were small – usually less than 4 people.

The atmosphere in the gym is great. The people are friendly, the mood is upbeat and Karla does a great job of keeping things light and fun, and only cracking the whip (literally) when the whining gets out of hand. 😉

Karla also does a fantastic job of providing positive feedback and motivation by providing regular measurement appointments to measure progress and to make sure her clients feel appreciated for their hard work.

In the three months I worked with Karla before my cycling event, I reduced my weight by almost all of the 30 pounds I set out to, reduced my body fat percentage by about 5%, reduced by body size by about 10 inches and strengthened and toned my muscles. As a result, I was able to successfully complete my cycling event, a 3-day, 325 mile bike ride from Riverside to June Lake with substantial amounts of climbing, in spite of seriously adverse weather conditions.

I continued to work with Karla for an additional two months and reduced my weight by an additional 10 pounds & my body fat by an additional 3%.

I highly recommend Karla Adams Fitness Corporation for anyone who is serious about fitness and is looking for an affordable and fun atmosphere to accomplish their fitness goals.”

Doug Hamilton

“I know when I leave the gym each time that I have been pushed to my limits.”

I’ve worked out with weights on and off since I started high school, knowing little of what I was really doing. Being motivated to work out and exercising consistently is tough. Working hard was never an issue with exercise, but I always had trouble giving myself that extra push. Putting on muscle was not a
problem, though the spare tire around the mid-section always has been.

Since working with April, Karla, and Andrew over the last year I get that extra push that I need while working out. I can come in and ask questions whenever needed. My home workouts are planned for me. I get help with my nutrition. Staying motivated is no longer a problem, I love coming in to Karla’s when it’s time for my sessions. Just by working with the different trainers I’m given tips on how to vary an exercise the slightest bit, implement new exercises into my home routine.

Being visually impaired, everyone here has been great about working with me and giving any assistance that I might require. My experience here has been nothing but great! Everyone makes coming in and training a blast, I always look forward to my next session. It is never the same thing twice coming into Karla’s. I know when I leave the gym each time that I have been pushed to my limits.

KARLA ADAMS FITNESS PHOTOSHOOTS

Dennis Taub

“I’ve shed about fifteen unwanted pounds and feel much more fit.”

Writing testimonials has never been a strongpoint for me, but considering the fact that Karla and April have been so supportive and given such encouragement; I decided to give it a shot. I don’t know about you, but it’s always been very difficult for me to muster up the motivation to really put forth the effort and dedication needed for true fitness. I’ve always stayed in decent shape without putting myself out too much. I’ve never been the type to go too crazy about watching everything I eat and drink. I always have drank way too much soda, diet soda but still soda. I’ve since learned that any soda is too much based on what it does to your body. I am still guilty from time to time, but I am making the effort. My diet really has been lacking as far as proper foods and nutrients. My exercise regimen has been minimal.

I began running back in 1996 and did a fair amount of training as far as just the running part. I was told it would be beneficial to do some other types of cross training such as cycling or weights. I never really took the time to do it and I probably suffered as far as my actual results for the first marathon that I tried. I wanted to complete it within 4 hours and I ended up with 4:09. That’s not too bad for a first time marathon, but just a little more effort and there is probably a very good chance I would have made my goal. The following year I lost the motivation to continue and I slacked off completely as far as my exercising. Sound familiar? I believe we all become guilty of it at some time or another.

This is where people like Karla and April come in. They are that extra push to go another step. They become that second voice when you are trying to convince yourself that you can go ahead and have that extra helping or that really high calorie desert. You always know that they are there to support you if you need them. They become a friend and not just a trainer. I believe this is what you really need if you want to really succeed at becoming the best that you can be. Sorry, the cliché was unintentional. But, it is true. I believe that they want the person that they are helping to become what they see in them even if that individual doesn’t see it.

I began running again back in 2010 with the Riverside Road Runners. This is where I had my first contact with April Smith who works with Karla. She was talking about the added benefits of incorporating some additional training to make your running stronger. As I stated, I’ve never really had the inkling to do weights much. It just was always hard for me for whatever reason. April and Karla are just what I needed to give me that extra
knowledge as far as what it could do for my overall health. They really push the nutrition part of health and how important it is as well. I’ve shed about fifteen unwanted pounds and feel much more fit. I still have goals to achieve and I know that if I put the effort into following the lifestyle choices they recommend, I will get there.

Anyone looking for someone that will push you in the right direction, I highly recommend Karla Adams Fitness Corporation.